Cornbread
Our easy cornbread recipe is a great accompaniment for spicy stews and chillies, or just with a salad for lunch
Chicken gumbo
Serves 4
Easy
Prep:
Cook:
A low-fat Creole-inspired okra and green pepper stew with cayenne, paprika, cumin and thyme
Skip to ingredients
- 1 tbsp olive oil
- 500g skinless, boneless chicken thighcut into chunks
- 1 onionchopped
- 1 green pepperdeseeded and chopped
- 3 celerysticks, finely chopped
- 1 garlic clovefinely chopped
- ¼ tsp cayenne pepper
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp dried thyme
- 1 bay leaf
- 1 heaped tbsp plain flour
- 400g can chopped tomato
- 400ml chicken stock
- 100g okracut into 2cm rounds
- small handful sageleaves chopped
- crusty breador microwave rice, to serve
Nutrition: per serving
- kcal242
- fat7glow
- saturates2g
- carbs12g
- sugars6g
- fibre4g
- protein33g
- salt0.7g
Method
step 1
Heat the oil in a large pan over a medium high heat. Add the chicken and cook in batches for about 5 mins to brown all over. Remove the chicken with a slotted spoon and set aside.
step 2
Add the onion, green pepper and celery to the pan, put on the lid and cook for 5 mins, stirring occasionally until softened a little. Stir in the garlic, spices, thyme and bay leaf and cook for 1 min until fragrant. Return the chicken and any juices to the pan with the flour, stirring to coat everything. Pour in the tomatoes and stock, and bring to the boil, cook for 5 mins, then add the okra and half the sage. Turn down to a simmer, put on the lid and cook for 10 mins. Then season and serve, scattering the rest of the sage over.
